What to Focus On
During both training and races, there comes a point in time when it “gets real”. A training session or race “gets real” when your mind begins to sense a growing physical pain from the completed exercise. As your mind begins to sense this pain, it brings your attention to it and eventually zeros in on this sensation. The feeling of discomfort consumes your conscious and you do not see a way out of it other than giving in and slowing down.
The majority of the time, the brain gets in the way of the body. Quite simply, your brain gives in before your body does. So knowing that the focus of your brain can be the limiting factor, what can athletes do to refocus their attention?
Two things to focus on:
Your Goals.
Beginning with the end mind, What do you want? To become? To do? Your future first begins as a narrative that your brain tells you. You must know what you want to accomplish and WHY this is important to you. Clarity is key. The more clarity you have with your desired outcome and why this is meaningful to you, the more likely you are to succeed in reaching that state. The journey to being better than yesterday requires you to know and continually revisit your “why”. This “why” will be the fuel for you to execute the actions that your dream state demands. Your focus in the moment is connected to your end vision. The clearer your vision for the the future, the easier it is to focus on what is currently required of you.
Scientific-backed research on the idea: The more motivated you are, the more you are willing to endure. Motivation and Pain Tolerance: Psychobiological Model
Your Form and Breathing.
Focusing your attention on making sure that your movements and breathing are both effective and efficient.
By bringing your attention to your Form/Breathing 2 things happen:
- Your mind turns it focus on the actions you are completing and not the pain.
- You end up maintaining your speed or even going faster because you have made your movements and breathing more efficient and effective.
Having and using a mantra that can take your mind off of the ever-growing discomfort and redirect it to a specific executable action is key. The best mantras are short simple repeatable phrases. As with anything, the more you practice them in training, the more effective they will be on race day.
A great example is F.A.S.T.
From Brother Colm O’Connell, also known as the Grandfather of Kenyan Running, who has coached more than 25 Olympic and World Individual Champions. F.A.S.T. stands for:
Focus, Alignment, Stability and Timing
This acronym is used to emphasize the basic principles of natural and good form running to ensure the most efficient running style is achieved. Although intended for runners, I believe that this applies to all legs of a triathlon- swim, bike, and run.
Focus: Focusing on you focus. Taking a step back and not focusing on the pain but on your form and your goals.
Alignment: Depending on the movement being completed, alignment meaning “arrangement in a straight line, or in correct or appropriate relative positions.”
Stability: Engaging the core and not wasting energy. Making sure that your movements are both effective and efficient.
Timing: Stroke Rate, Cadence, Turnover
Some other mantras include:
Smooth and Strong
Run Tall
Eyes Up
Quick/Quiet Feet
Pump-Pump-Pump
Head to Heel, Strong as Steel
No Fear-No Doubt
The key to not giving in when “it gets real” is to refocus your attention to what you are doing at that moment in time. Legendary Ironman Dave Scott used the manta “Do what you can do in that moment.”
Life is made up of moment after moment. Success is made up of winning more moments than you lose. To win the moment, you have to be in the moment giving effort.
